5 simple exercises for the steel press

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5 simple exercises for the steel press


The expert of the program “I will live 100 years” has developed for you a workout from the 5 most effective exercises that will make your belly flat and the press embossed.

Twisting

This is the most effective exercise in the fight for the relief press, which does not require additional
equipment. The decisive factor in performance is the correct technique: it is necessary to carry out the exercise while exhaling and drawing the stomach into yourself. Lie on your back, bend your knees, feet on the floor. Put your hands behind your head. Tighten the abdominal muscles and then "twist" forward so that only the shoulder blades come off the floor. Perform this exercise at a slow pace of 3 sets of 20 repetitions each.

Bicycle

The exercise “bicycle”, known from school lessons of physical education, ideally works through the middle part of the abdominals and upper abdominal muscles, and also strengthens and develops deep abdominal muscles. Lie down and stretch your legs. Hands may be behind the head or along the body. Raise your head, shoulders and close the shoulder blades. Lift your legs above the floor and make circular motions. Perform this exercise with 3 sets of 1 minute each.

Fold

This exercise is intensively working on the rectus abdominis, as well as the obliques. Follow the simple rules in this exercise, and most importantly, remember: the abdominal muscles should be tense during the entire workout. Being on your back, put your straight arms up, keep your legs straight, too. Start at the same time to connect the legs and body. Perform this exercise with 3 sets of 15-20 repetitions each.

Sidebar

This is one of the best exercises for the press, which is well developed external and internal abdominal muscles. Follow the instructions and the results will not be long in coming. Take the position of the sidebar with the support on the elbow. The second hand is along the body, and one leg is slightly ahead of the other. Keep this position throughout the exercise. Perform the sidebar 3 times on each side, being in the exercise for 45-60 seconds.

Tightening the knees in the bar

This is another kind of classic slats. In this exercise, the dynamics are added, which makes the abdominal muscles “burn” from the load even more efficiently. Lying on the floor, rise on your hands. Raise your right leg, bending it at the knee, then pull the knee forward, rounding the back. Do the same with your left foot. Perform this exercise in 3 sets, performing 15 pull-ups with each foot.